Welcome to this advanced Tibetan body scan for deep relaxation,
Spatial awareness and consciousness expansion.
This is a meditation journey to see with the mind's eye and to observe the senses of the more subtle energetic body.
Should you choose to practice sitting upright on a cushion or chair or lying down,
Either way ensuring your spine is straight,
Like a hawk in its nest,
Regal and aware as though your head is being pulled up by an energy from above.
So with your eyelids gently closed now,
Simply allow your awareness to grow as you begin to notice sensations.
Because in the Tibetan Buddhist tradition we are practicing non-duality,
Merging the mind and the body together as one entity,
Allowing the mind to clear and for all tensions to leave the body.
And at every stage of this journey,
Remembering there is no separation,
So now enabling your self acceptance to flow,
Your self compassion.
For equanimity really does begin with how we view ourselves.
Now dropping down through your abdomen,
Beginning to breathe from your diaphragm.
The chest and shoulders needn't move,
Only your belly.
Noticing the air element of the atmosphere around you and the breath existing as one.
And in the words of His Holiness the Dalai Lama,
As you breathe in,
Cherish yourself.
As you breathe out,
Cherish all beings.
Inhale and exhale three times as you focus your awareness in this way.
Feeling the receiving and giving life force of the breath.
Cherishing yourself,
Cherishing all sentient beings everywhere.
And now as you breathe deeply here,
Setting an intention for this practice.
This may be a spiritual or other goal in alignment with your Dharma,
Your true path.
Using this meditation you are creating space in your body,
In your energy,
In your life for this.
So setting this intention with non-attachment to outcome.
Instead focusing intention on the present moment process of moving closer to this goal.
And knowing that it is moving towards you.
Now embracing the universal truth of the transient,
Ever changing nature of the cosmos.
And now beginning to further observe the physical body,
The temple home of your being.
Feeling how you are supported,
Earth always supporting the weight of the body.
Taking this time to relax your physical form.
Feeling the alignment of the body,
The connectedness.
That every part of the body rests on the one below it.
Now just observe the top of the head,
Forehead,
Eyes,
Nose,
Ears,
Cheeks,
Jaw,
Throat and neck.
Shifting awareness internally now to the sensations of the third eye,
The sinuses,
The hollows and passageways for breath,
The cartilage of the nose,
And inside the mouth,
The gums and teeth.
Simply observing.
The tongue from root to tip.
Sensation of air flowing across the back of the throat.
And down into the lungs.
Gums expanding and contracting.
Diaphragm supporting.
And observe the shoulder blades.
Feeling the shoulders from the inside.
Trapezius muscles dropping down.
Just allowing,
Just observing.
Awareness of the back.
Spinal column from top of the head to the tailbone.
Shifting awareness down the vertebrae.
And notice the arms.
Elbows.
Wrists.
Hands.
Fingers.
Chest.
Waist.
Hips.
Thighs.
Knees.
Ankles.
Feet.
Souls of the feet.
Toes.
Shifting awareness into the organs now.
Just feel into these areas of the subtle energetic body.
The brain.
Heart.
Liver.
Kidneys.
Intestines.
And the skin.
Insulating tissue.
Muscles.
Warmth of circulation.
Bones.
Bone marrow.
Cells.
Feeling into the subtlest vibrations of the physical form.
Sensations of the cells.
And now expand your awareness to listen.
Hearing what is within you.
Your breathing.
Explore and hear the sounds outside in your surrounding environment.
Discerning what is near and far.
But not forcing it.
Allowing it to enter by itself.
Just allowing it to enter your awareness.
And now grow your energy field out to merge with the earth.
Grounding here.
And now growing awareness into the air element to reach the clouds.
And beginning to merge with them.
Feeling sensations of this ether.
And outwards further now into space.
Infinite outer space.
Now observing what it's like to be here.
Feeling these sensations of space.
Perceiving how this infinite space surrounding you clears your mind.
And remain here for a while where there is no past or future,
Only the present.
This present moment.
And when you're ready,
Slowly come back from space to the clouds.
And from the clouds to the earth.
And from the earth to this place.
Slowly bringing yourself back into the world.
Bringing the consciousness back into your body.
And when you are ready,
Gently opening your eyes.
Feeling how your body has changed from when this meditation began.
And we will complete this practice with the Tibetan Buddhist blessing.
May you be at peace.
May your heart remain open.
May you awaken to the light of your own true nature.
May you be healed.
May you be a source of healing for all beings.
